Butternut Buckwheat Salad

Buckwheat Squash Salad

Butternut Buckwheat Salad is a hearty salad. It’s the kind of salad that you can eat as a meal.

Butternut Buckwheat Salad
Butternut Buckwheat Salad

Hearty Salads

A hearty salad usually has grains, lentils or beans as a base, which, combined with fresh or roasted veggies, or both, will fill you right up. For this butternut buckwheat salad I’m using, obviously, buckwheat.

Butternut Buckwheat Salad
Butternut Buckwheat Salad

About Buckwheat

Did I ever mention how much I love buckwheat? Actually, I think I did, here, in this Mediterranean Buckwheat Salad, which is equally delicious. As I mentioned in that post, Buckwheat is not wheat, in spite of it’s name. It is actually a seed, (called a groat), and a member of the rhubarb family. Buckwheat grows all over the world, and is very decease and pest resistant, making it easy to grow and an environmentally sustainable food source.

Butternut Buckwheat Salad
Butternut Buckwheat Salad

What’s to Love About Buckwheat

There’s a lot to love, especially if you have a gluten sensitivity. Buckwheat doesn’t contain gluten, but it can be used in place of many grains. If you are sensitive, be sure to check that the product you are buying is labelled as gluten free, and wasn’t processed along with wheat products. The buckwheat groats are easy to cook and take about 10 minutes. They can be used in many dishes, both sweet & savory, including soups, salads, desserts, and baked goods. Cooked buckwheat has a light, fluffy texture, so you can use it just like rice. Buckwheat is also milled into flour.

Butternut Buckwheat Salad
Butternut Buckwheat Salad

Buckwheat Nutrition

Buckwheat is a complete protein and it’s high in fibre. It’s also a good source of iron, manganese, copper, magnesium and phosphorus. Buckwheat can help to control blood sugar and contains antioxidants that are beneficial for heart health. Get more info about the health benefits of buckwheat, a nutritional super star, here.

Buckwheat Squash Salad (2 of 5)
Buckwheat Squash Salad (2 of 5)

About this buckwheat salad

Besides being easy to make, this buckwheat salad is very flavourful and beyond healthy. Buckwheat is a super food, but, butternut squash is no nutritional slouch, either. And then, there’s  radicchio, apricots & arugula, all spiced up with cinnamon, nutmeg & maple. This delectable salad keeps well, so it makes a perfect take along lunch. Take it to a pot luck and it will steal the show with its delicious colours and awesome flavours.

Butternut Buckwheat Salad
Butternut Buckwheat Salad

Looking for more hearty salads?

Hearty Salads are such a great way to eat healthy and well. Check out these ones for more salad ideas: Farro, Pomegranate, Endive Salad, or Sweet Potato Quinoa Chickpea Salad

Butternut Buckwheat Salad
Butternut Buckwheat Salad

How to Make Butternut Buckwheat Salad

5 from 11 votes
Butternut Buckwheat Salad
Butternut Buckwheat Salad
Prep Time
20 mins
Cook Time
15 mins
Total Time
35 mins
 

Buckwheat is a perfect base for this delicious, hearty salad with roasted butternut squash, radicchio, arugla, and apricots. 

Course: Salad
Cuisine: Vegetarian
Servings: 6 servings
Calories: 214 kcal
Author: Colleen
Ingredients
  • 1 cup buckwheat groates cooked, according to package
  • 1 butternut squash peeled, seeded, and cut into bite sized pieces, about 1 inch
  • 1/4 tsp salt
  • 1/2 tps cinnamon
  • 1/4 tsp nutmeg
  • 2 tbsp extra virgin olive oil
  • 1/2` cup radicchio thinly sliced
  • 1 cup arugula
  • 1/2 cup dried apricots thinly slice
  • 2 tbsp extra virgin olive oil
  • 3 tbsp white wine vinegar
  • 2 tbsp maple syrup
  • 1/2 cup fresh parsley chopped
Instructions
  1. Pre-heat oven to 450°

  2. Line a rimmed baking sheet with parchment paper.

  3. In a bowl, toss butternut squash cubes, 2 tbsp olive oil, cinnamon, salt, and nutmeg.

  4. Spread seasoned squash evenly on prepared baking sheet.

  5. Bake until just tender, about 20 minutes, turning half way through. Remove from oven and allow to cool completely.

  6. In a large bowl, whisk together 2 tbsp olive oil, vinegar, and maple syrup.

  7. To the dressing mixture, add cooled buckwheat, cooled roasted squash, radicchio, arugula, and apricots. 

  8. Toss until well combined. Serve.

Recipe Notes

Sub any dried fruit for the apricots, even raisins will work.

Use any winter squash that will hold it's shape for roasting. 

Nutrition Facts
Butternut Buckwheat Salad
Amount Per Serving (1 g)
Calories 214 Calories from Fat 81
% Daily Value*
Fat 9g14%
Saturated Fat 1g5%
Sodium 109mg5%
Potassium 655mg19%
Carbohydrates 32g11%
Fiber 4g16%
Sugar 12g13%
Protein 2g4%
Vitamin A 14180IU284%
Vitamin C 33.7mg41%
Calcium 87mg9%
Iron 1.8mg10%
* Percent Daily Values are based on a 2000 calorie diet.
Butternut Buckwheat Salad
Butternut Buckwheat Salad

 

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22 thoughts on “Butternut Buckwheat Salad

  1. I love buckwheat. I am Ukrainian, and my mom would cook with it all the time. I could eat it by the spoonful (and do). This looks like a great salad that would be a hearty meal all on its own.

  2. What a beautiful salad! I would love this with seared salmon or some crusty bread- and a glass of red wine. I can’t wait to give this one a try.

  3. This salad is so pretty! i even like the dishes you put it in! butternut squash is one of my favorite foods! im sure its delicious and plan to make it for dinner tomorrow!

    1. Hi Krissy! Thanks so much! Besides pretty, this salad is super delicious, and nutritious, and I know you are going to love it. I would love to hear how it went for you, too.

  4. I’ve never used buckwheat before, but love trying new things and this salad looks amazing! Great idea!

  5. I’ve been trying to add more true grains in to my life. This salad is so colorful and flavorful! Can’t wait to try this.

    1. I think you will love this salad, Andrea! The great thing about buckwheat is that is really isn’t a grain, but a super healthy and delicious seed.

  6. Fascinating! We love buckwheat crepes, but I never really knew much about the “grain,” which as it turns out isn’t a grain at all! This salad definitely sounds right up my alley- perfect for staying healthy through the dog days of winter!

    1. Hi Monica, we love buckwheat pancakes and crepes, too. I hope you give this delicious salad a try. It’s definitely a good one for a healthy winter dish!

  7. I’ve never really cooked all that much with buckwheat, but this salad looks so inviting, I cannot wait to try it! Thank you so much for such a unique delicious salad!

    1. Hi Cathy! Lots of cooks don’t know about buckwheat, but it’s really an amazing and versatile ingredient. So glad I could introduce it to you, and I know that you will love this salad!

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